Comparing Nutrients in 1 pound Blanched Almonds VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Blanched Almonds	Green Soybeans	Recommended Dietary Allowance
Energy	92% 2676kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	75.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	38.6% 50g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	50% 19g	38g per day for Men 19-50 years
Protein	173% 97g	105% 58.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	46.8% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	187% 748μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	146% 132mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Green Soybeans	Recommended Dietary Allowance
Calcium	107% 1070mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	64.5% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	186% 15mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	108% 2.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	82.7% 2812mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	8.27% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Green Soybeans:

• Blanched Almonds have 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Green Soybeans.
• While Raw Green Soybeans contain more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Green Soybeans:

• Blanched Almonds have 8 times more Copper, 4.1 times more Magnesium, 3.4 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Selenium, 1.3 times more Sodium and 3 times more Zinc than Raw Green Soybeans.
• While Raw Green Soybeans contain 15 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Green Soybeans have similar amounts of Calcium, Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 4 times more Energy, 7.7 times more Fat, 5 times more Saturated Fat, 4.4 times more Omega 6, 1.7 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Raw Green Soybeans.
• While Raw Green Soybeans contain 94 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.